This Week’s WODs – CrossFit Aspire

Monday, September 25th

AMRAP in 5
7 power snatches (95/65)
7 Sit-ups
– Rest 5:00
AMRAP in 5
7 power cleans (135/95)
7 burpees
– Rest 5:00
AMRAP in 5
7 deadlifts (185/125)
7 box jumps (24/20)

Tuesday, September 26th

Bench Press 5

5 rounds
7 Toes to Bar
7 Renegade rows w/ push-ups
200m Run

Wednesday, September 27th

Back Squat – Week 5
60% x 10
70% x 8
80% x Max Reps

5 Rounds
14 Wallballs
14 Calorie Row
14 Walking Lunges

Thursday, September 28th

Power Clean & Split Jerk 1+2
OTM 7 @ 70% of 1RM

“Beth”
AMRAP in 25
400m Run
7 Pull-ups
7 Box Jumps
7 Push Presses (95/65)
7 Burpees

Friday, September 29th

Team of 3
100 Calorie Row
75 Bar-hop Burpees
75 Front Squats (95/65)
100 Toes to Bar
75 Front Squats (95/65)
75 Bar-hop Burpees
100 Calorie Row

Saturday, September 30th

Hex-bar Deadlift 3

AMRAP in 9
9 SA KB Swings L
9 Goblet Squats
9 SA KB Swings R
9 Box Jumps

Become A Member

We can't wait to have you join our community. Get started today.
Join Today!